Antidote
Digital Distraction to Peak Productivity in 30 Days
Guided Journal
©Sean Oulashin LLC
H|1
Hello and welcome!
If you’re holding this Guided Journal in your hands, then you’ve already taken
the first step towards a life of intentional living. From the bottom of my heart,
congratulations. This isn’t just a small milestone - it’s a testament to your determination and willingness to invest in yourself and your future.
This journal is a compilation of reflective exercises, tools, and strategies that will
aid you on your journey to transform digital distraction into peak productivity. It is
designed to be your companion over the next 30 days, guiding you through the
intricacies of creating a healthier relationship with technology and taking back
control of your time.
Each tool has been crafted with care, based on the best practices and principles that have helped thousands reclaim their lives from the clutches of digital
distractions..
I invite you to dive into this journey with an open heart and mind, ready to experiment and learn. Remember, transformation is a process, not an event. As you
navigate through this journey, you may experience setbacks, but that’s okay. The
key is to stay committed, be kind to yourself, and keep going.
I am genuinely excited to witness the incredible growth and transformation that
awaits you.
To your success and happiness,
Sean Oulashin
Contents
H | Habits Make It Happen
04
Guided Meditation Pack
12
SMART Goal Template
18
Habit Tracker
20
Habit Stacking Template
26
Habit Scoreboard
30
A | Altering Your Environment Is Essential
31
Phone Optimization Checklist
39
Mindful Wallpaper Pack
39
Physical Environment Checklist
42
R | Reboot Your Relationship With Tech
46
Lifetime Screentime Calculator
57
Life In Weeks Visualizer
58
Social Accountability Contract
64
Screentime Tracker
69
P | Personalize Your Approach To Progress
73
Morning/Midday/Evening Routine Builder
81
Antidote Building
Personalized Antidote
93
94
H
Habits Make
It Happen
©Sean Oulashin LLC
H|4
H
Habits Make it Happen
A
Altering Your Environment Is Essential
R
Reboot Your Relationship With Tech
P
Personalize Your Approach To Progress
Welcome to the H module of the HARP course, where we’ll focus on the importance
of building positive habits to form a strong foundation for lasting progress in digital
mindfulness. As you embark on this journey, you’ll discover that the key to breaking
free from excessive screen time lies in finding alternative sources of emotional
regulation and satisfaction that aren’t reliant on your phone. In this module, we’ll
explore a variety of strategies, including daily meditation, physical exercise, and
goal-focused routines, to help you develop healthy habits that support your wellbeing and reduce your dependency on screens. By cultivating these habits, you’ll
lay the groundwork for a more balanced life, empowering yourself to resist the pull
of your phone and engage more deeply with the world around you. Let’s get started
on building a brighter, more mindful future!
©Sean Oulashin LLC
H|5
Module Roadmap
1
The Big 3: The 3 Key Habits Needed to Control Your Scroll For A Lifetime
2
Mindful Beginnings: Daily Meditation for a Balanced Digital Life
3
Flex Your Mind: Exercise for Stress Relief and Self-Regulation
4
Aim High: Goal-Focused Routines to Make Your Reclaimed Time Work For You
5
Unlock Your Focus: Flow State as the Secret Weapon Against Phone Overuse
6
Stack and Track: How to Supercharge Your Habit-Building Journey
7
Always Evolving: Embracing Continuous Self-Improvement and Growth
©Sean Oulashin LLC
H|6
H - 01
The Big 3
The 3 Key Habits Needed to
Control Your Scroll For A Lifetime
Notes
©Sean Oulashin LLC
H|7
©Sean Oulashin LLC
H|8
H - 01
Lesson Questions
1
Which of the “Big 3” habits - meditation, physical exercise, and goal-setting - resonates
with you the most and why? Can you envision it replacing the emotional satisfaction you
currently get from screen time?
2
At what points during your day, week, or month can you envision practicing one or
all of these?
3
Think of a recent situation where you tried to regulate your emotions with screen time.
How did you feel after? Do you think the habits discussed above would have resulted in
a different outcome?
©Sean Oulashin LLC
H|9
H - 02
Mindful Beginnings
Daily Meditation
for a Balanced Digital Life
Notes
©Sean Oulashin LLC
H | 10
©Sean Oulashin LLC
H | 11
H - 02
Lesson Questions
1
Describe your current relationship with meditation. If you have tried it before, what was your
experience like? If not, what has prevented you from starting a meditation practice?
2
Which technique for integrating meditation into your daily life feels the most achievable
for you?
Use these guided meditation provided to jumpstart your meditation practice.
©Sean Oulashin LLC
H | 12
H - 03
Flex Your Mind
Exercise for Stress Relief
and Self-Regulation
Notes
©Sean Oulashin LLC
H | 13
©Sean Oulashin LLC
H | 14
H - 03
Lesson Questions
1
What forms of exercise do you enjoy? How could you incorporate these activities into your
routine to help regulate screen time and reduce stress?
2
Think of a time when exercise helped you manage stress. Compare and contrast that experience with an experience where you used screen time to manage stress.
©Sean Oulashin LLC
H | 15
H - 04
Aim High
Goal-focused Routines to
Make Your Reclaimed Time Work For You
Notes
©Sean Oulashin LLC
H | 16
©Sean Oulashin LLC
H | 17
H - 04
Lesson Questions
1
Reflect on goals you might have set for yourself previously that fell through. Why did they
not come to fruition?
2
Fill out this SMART goal template with a goal that will help you work towards something you
want to accomplish.
Goals that follow the SMART Framework are
Specific, Measurable, Attainable, Relevant, and Time-Bound
S
M
A
R
T
©Sean Oulashin LLC
H | 18
3
Envision yourself replacing screen time with working towards these goals on a daily basis.
Describe how that scenario would feel and where you think you would be if you stuck with
it for three months, six months, and one year.
4
Use the habit tracker on the following page to track you progress towards reducing screen
time and building healthier habits.
©Sean Oulashin LLC
H | 19
Habit Tracker
©Sean Oulashin LLC
H | 20
H - 05
Unlock Your Focus
Flow State as the Secret Weapon
Against Phone Overuse
Notes
©Sean Oulashin LLC
H | 21
©Sean Oulashin LLC
H | 22
H - 05
Lesson Questions
1
Can you recall a time when you were in a flow state? How did your phone impact
this experience?
2
How might reducing screen time facilitate more of these flow experiences?
3
What creative outlets do you enjoy that could help facilitate a flow state?
©Sean Oulashin LLC
H | 23
H - 06
Stack and Track
How to Supercharge
Your Habit-Building Journey
Notes
©Sean Oulashin LLC
H | 24
©Sean Oulashin LLC
H | 25
H - 06
1
Lesson Questions
Fill out this habit stacking template.
Routine:
2
After / Before [
], I will [
]
After / Before [
], I will [
]
After / Before [
], I will [
]
After / Before [
], I will [
]
Identify the potential challenges you might face in your habit building practice. How can you
see yourself getting back on track in your journey toward digital mindfulness?
©Sean Oulashin LLC
H | 26
H - 07
Always Evolving
Embracing Continuous
Self-Improvement and Growth
Notes
©Sean Oulashin LLC
H | 27
©Sean Oulashin LLC
H | 28
H - 07
Lesson Questions
1
What does a “growth mindset” mean to you?
2
How can you see yourself regularly reflecting on and adjusting your habits to further
support your progress?
3
How important is adaptability to your digital mindfulness journey? What techniques will you
use to remain adaptable throughout your journey?
“With the right mindset, we can’t lose –
we either practice what we’ve learned or
we learn what we need to practice.”
Nora
PHILOSOPHER & AUTHOR
©Sean Oulashin LLC
H | 29
4
Use this habit scorecard template to start reflecting on your current habits
Habit
©Sean Oulashin LLC
Score
H | 30
A
Altering Your
Environment
Is Essential
©Sean Oulashin LLC
A | 31
H
Habits Make it Happen
A
Altering Your Environment Is Essential
R
Reboot Your Relationship With Tech
P
Personalize Your Approach To Progress
Welcome to the “A” module of HARP, where we focus on altering your environment
to effectively reduce unhealthy screen time. By identifying and minimizing triggers,
optimizing your physical and digital spaces, and establishing device-free zones,
you’ll create an environment that makes progress effortless. Learn to leverage
tools, customize strategies, and design your physical and digital space to support
lasting change. Dive into this module and discover how reshaping your environment empowers you to break free from doom-scrolling and live a richer, more
balanced life.
©Sean Oulashin LLC
A | 32
Module Roadmap
1
Tame Your Triggers: A Personalized Approach to Minimizing Phone Use Temptations
2
App-itude Adjustment: Streamlining Apps, Notifications, and Settings
for a Balanced Digital Life
3
Design Your Space: How to Optimize Your Environment for Healthier Habits
4
Creating A Sanctuary: How To Cultivate Unplugged Moments
©Sean Oulashin LLC
A | 33
A - 01
Tame Your Triggers
A Personalized Approach to
Minimizing Phone Use Temptations
Notes
©Sean Oulashin LLC
A | 34
©Sean Oulashin LLC
A | 35
A - 01
Lesson Questions
1
What are the most frequent personal triggers you’ve identified that lead to excessive phone
use? Describe a situation where a trigger led to unplanned screen time. Tip: if you’re not sure
what your most common triggers are, pay attention when you get urges to open your phone.
What event or feeling immediately preceded that urge? Write these down over the course of
a few days to get a good idea of your most common triggers.
2
As you continue to evolve and change, how will you maintain awareness of potential new
triggers and make necessary adjustments?
©Sean Oulashin LLC
H | 36
A - 02
App-itude Adjusment
Streamlining Apps, Notifications, and
Settings for a Balanced Digital Life
Notes
©Sean Oulashin LLC
A | 37
©Sean Oulashin LLC
A | 38
A - 02
1
Lesson Questions
Use this checklist optimize your phone for minimized doomscrolling
Setting a background from wallpaper pack
Phone on grayscale
Disable touch / face ID
Utilizing DnD, customized for essential notification
Turning off notifications
Opting out / unsubscribing from email lists you don’t need
Unfollowing people you don’t give a rip about
Only use social media on desktop (delete apps)
Optimize digital assistant apps to increase friction
Utilize screetime blockers
Turn down your phone’s brightness, turn on nightshift
Hide like counts
Use social media with the sound off
Physically separate yourself from your phone
Log out of social media so that you have to log in every time you use the app
Set your password to a long phrase such as “i’m using my phone right now”
Utilize the included Mindful Wallpaper Pack to help yourself stay mindful of your device use daily
Use instructions in course content on how to auto change your wallpaper to prevent “banner blindness”
©Sean Oulashin LLC
A | 39
A - 03
Design Your Space
How to Optimize Your
Environment for Healthier Habits
Notes
©Sean Oulashin LLC
A | 40
©Sean Oulashin LLC
A | 41
A - 03
Lesson Questions
1
Reflect on your current physical space. What elements or areas influence your taptations?
2
What changes can you make to your physical environment to reduce screen time?
Consider this checklist.
Create an out-of-sight “phone station” (where your phone lives at all times
when not being used for essential screen time)
Designate a device-free zone for screen-free activities
Move phone charger outside of bedroom
Eliminate phone distraction from work/creative spaces
Make healthy screentime alternatives as obvious as possible (journals, books,
meditation, physical exercise etc.)
©Sean Oulashin LLC
A | 42
A - 04
Creating A Sanctuary
How To Cultivate
Unplugged Moments
Notes
©Sean Oulashin LLC
A | 43
©Sean Oulashin LLC
A | 44
A - 04
Lesson Questions
1
Describe your ideal device-free zone in your home. What characteristics does it have and
how would this area help reduce screen time?
2
What activities would you conduct in this device-free zone, and how do these activities
contribute to your overall wellbeing?
3
How can you incorporate regular tech-free moments into your daily routine? Describe what
this might look like on a typical day.
©Sean Oulashin LLC
A | 45
R
Reboot Your
Relationship
With Tech
©Sean Oulashin LLC
R | 46
H
Habits Make it Happen
A
Altering Your Environment Is Essential
R
Reboot Your Relationship With Tech
P
Personalize Your Approach To Progress
Welcome to the “R” module of HARP, where we delve into rebooting your relationship with technology - your phone. You’ll uncover surprising scientific insights
that help rewire your brain’s responses to phone addiction. Learn to confidently
navigate persuasive design techniques used by apps, and track your progress to
solidify your journey away from excessive screen time. We’ll show you the power of
social accountability and how mental contrasting can make phone overuse far less
appealing. Finally, we’ll explore the importance of rewarding your progress, making
this journey not only fruitful but enjoyable. Dive in and discover the strategies you
need to break the cycle of phone addiction and reclaim your time for a richer, more
balanced life.
©Sean Oulashin LLC
R | 47
Module Roadmap
1
The Surprising Science: How to Hack Your Brain’s Response to Phone Addiction
2
Outsmart Your Apps: Navigating Persuasive Design With Confidence
3
Visualize Your Future: Mental Contrasting to Make Phone Overuse Less Appealing
4
Tech-Life Balance: Cultivating a Healthy Relationship with Technology
5
Team Up: How Social Accountability Helps Break the Phone Addiction Cycle
6
Check Yourself: Monitor Your Progress and Stay Accountable
7
Treat Yourself: Celebrate Your Success and Make Phone Overuse a Thing of the Past
©Sean Oulashin LLC
R | 48
R - 01
The Surprising Science
How to Hack Your Brain’s
Response to Phone Addiction
Notes
©Sean Oulashin LLC
R | 49
©Sean Oulashin LLC
R | 50
R - 01
Lesson Questions
1
Reflect on how the knowledge of the dopamine-driven reward system underlying phone
addiction influences your view on your own phone usage.
2
How can understanding the brain’s plasticity empower you in your journey to reduce
screen time?
“Technology is a useful servant
but a dangerous master.”
Christian Lous Lange
HISTORIAN
©Sean Oulashin LLC
R | 51
R - 02
Outsmart Your Apps
Navigating Persuasive
Design with Confidence
Notes
©Sean Oulashin LLC
R | 52
©Sean Oulashin LLC
R | 53
R - 02
Lesson Questions
1
Can you identify any specific persuasive design elements that have influenced your behavior
on certain apps? How does this realization influence your approach to these apps?
2
How does your knowledge of persuasive design make you feel about the amount of time you
spend on your phone?
©Sean Oulashin LLC
R | 54
R - 03
Visualize Your Future
Mental Contrasting to Make
Phone Overuse Less Appealing
Notes
©Sean Oulashin LLC
R | 55
©Sean Oulashin LLC
R | 56
R - 03
1
Lesson Questions
Lifetime Screentime calculator (follow the one in the course video if you need help)
©Sean Oulashin LLC
R | 57
2
Life in weeks
Visualizer
1
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45
67
89
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1
2
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Using your data from
the Lifetime Screentime
Calculator, highlight the
total weeks of your life
that will be spent on your
phone if your screentime
remains the same.
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3
How do the above mental contrasting exercises make you feel about your current screen
time habits?
©Sean Oulashin LLC
R | 58
R - 04
Tech-Life Balance
Cultivating a Healthy Relationship
with Technology
Notes
©Sean Oulashin LLC
R | 59
©Sean Oulashin LLC
R | 60
R - 04
Lesson Questions
1
What does a balanced relationship with technology look like in your life?
2
How do you identify healthy and productive use of technology vs unhealthy and unproductive use of technology?
©Sean Oulashin LLC
R | 61
R - 05
Team Up
How Social Accountability Helps
Break the Phone Addiction Cycle
Notes
©Sean Oulashin LLC
R | 62
©Sean Oulashin LLC
R | 63
R - 05
1
Lesson Questions
Social Accountability Contract
I, ___________________________, commit to the following goal(s) regarding my screen time:
Goal 1: _________________________________________________________________________________________________________
Goal 2: _________________________________________________________________________________________________________
Goal 3: _________________________________________________________________________________________________________
I will maintain this/these goal(s) for ___________________________
To help me stay accountable, I have enlisted the support of ___________________________
My accountability partner named above agrees to:
Check in with me on a ___________________________ basis to discuss my progress.
Provide encouragement and support in my efforts to achieve my goals.
Hold me accountable for my actions, including any agreed-upon consequences for not meeting my goals.
If I do not meet my goal(s) by for the above period of time, I agree to the following consequences:
Consequence 1: _______________________________________________________________________________________________
Consequence 2: _______________________________________________________________________________________________
If I achieve my goal(s) outlined in this contract, I will reward myself with:
Reward 1: ______________________________________________________________________________________________________
Reward 2: ______________________________________________________________________________________________________
Signed:
Name: ______________________________________
Date: ___ /___ /_____
Accountability Partner’s Signature:
Name: ______________________________________
Date: ___ /___ /_____
©Sean Oulashin LLC
R | 64
2
Are there any communities or groups you want to become a part of that embody a healthier
relationship with technology? How can you see yourself integrating with these groups more?
3
Describe how maintaining social accountability might influence your behavior and motivation
towards reducing your own screen time.
“In the long history of humankind, those who
learned to collaborate and improvise most
effectively have prevailed.”
Charles Darwin
SCIENTIST
©Sean Oulashin LLC
R | 65
R - 06
Check Yourself
Monitor Your Progress
and Stay Accountable
Notes
©Sean Oulashin LLC
R | 66
©Sean Oulashin LLC
R | 67
R - 06
Lesson Questions
1
Set some daily goals for your journey towards cultivating a more mindful approach to phone
use. How will you celebrate these achievements?
2
Use the screentime tracker on the following page to better keep track of your progress.
“What gets measured gets managed.”
Peter Drucker
MANAGEMENT GURU
©Sean Oulashin LLC
R | 68
©Sean Oulashin LLC
R | 69
R - 07
Treat Yourself
Celebrate Your Success and Make Phone
Overuse a Thing of the Past
Notes
©Sean Oulashin LLC
R | 70
©Sean Oulashin LLC
R | 71
R - 07
1
Lesson Questions
How do you plan to reward yourself as you make progress in your journey?
©Sean Oulashin LLC
R | 72
P
Personalize
Your Approach
To Progress
©Sean Oulashin LLC
P | 73
H
Habits Make it Happen
A
Altering Your Environment Is Essential
R
Reboot Your Relationship With Tech
P
Personalize Your Approach To Progress
Welcome to the final module, the “P” module of the HARP course, where we will be
focusing on personalizing your approach to making lasting progress in managing
your screen time. Recognizing that everyone’s relationship with technology is
unique, we’ll guide you in crafting a personalized blueprint for digital mindfulness
that is tailored to your specific needs and circumstances. You’ll learn to set personalized goals, select digital tools that enhance your focus, and design a custom
progress tracker that suits your style. You’ll also uncover your unique motivators
and stressors and learn to develop coping strategies that don’t involve excessive
screen time. Lastly, you’ll discover the power of reflection and adaptation in facilitating continuous self-improvement. Let’s dive in and make this journey
truly your own!
©Sean Oulashin LLC
P | 74
Module Roadmap
1
Reflection and Adaptation: Learning from Your Digital Mindfulness Journey
2
Your Day, Your Way: Creating Personalized Routines to Foster Healthier Habits
3
Powerful Patience: The Importance of Prioritizing Incremental Progress
4
Digital Detox: Tailoring Your Breaks from Technology
5
Always Evolving (The Sequel): Embracing Continuous Self-Improvement and Growth
©Sean Oulashin LLC
P | 75
P - 01
from Your Digital
Self-Reflection and Adaptation Learning
Mindfulness Journey
Notes
©Sean Oulashin LLC
P | 76
©Sean Oulashin LLC
P | 77
P - 01
Lesson Questions
1
How can self-reflection help in personalizing your approach to digital mindfulness?
2
Reflect on a time when you learned from a success or challenge in your digital mindfulness
journey. How did this experience shape your approach?
3
Discuss how you have adapted your digital mindfulness practices based on your insights and
experiences.
“Reflection is one of the most underused yet
powerful tools for success.”
Richard Carlson
AUTHOR
©Sean Oulashin LLC
P | 78
P - 02
Your Day, Your Way
Creating Personalized Routines
to Foster Healthier Habits
Notes
©Sean Oulashin LLC
P | 79
©Sean Oulashin LLC
P | 80
P - 02
1
Lesson Questions
Fill out this Morning, Midday, and Evening routine builder
©Sean Oulashin LLC
P | 81
©Sean Oulashin LLC
P | 82
©Sean Oulashin LLC
P | 83
P - 03
Powerful Patience
The Importance of Prioritizing
Incremental Progress
Notes
©Sean Oulashin LLC
P | 84
©Sean Oulashin LLC
P | 85
P - 03
1
Lesson Questions
Identify a time when slow and steady progress led to a meaningful change in your behavior.
Describe the situation.
“Whether you think you can or you think
you can’t, you’re right.”
Henry Ford
AMERICAN INDUSTRIALIST
©Sean Oulashin LLC
P | 86
P - 04
Digital Detox
Tailoring Your Breaks
from Technology
Notes
©Sean Oulashin LLC
P | 87
©Sean Oulashin LLC
P | 88
P - 04
Lesson Questions
1
What are your current thoughts on the idea of a digital detox? Does it make you anxious?
Excited? Do you feel like a detox is something you can do?
2
Write out an example plan for a digital detox that fits within your current lifestyle. Can you
see yourself following through on this plan?
©Sean Oulashin LLC
P | 89
P - 05
Always Evolving (The Sequel)
Embracing Continuous SelfImprovement and Growth
Notes
©Sean Oulashin LLC
P | 90
©Sean Oulashin LLC
P | 91
P - 05
Lesson Questions
1
Discuss a situation where maintaining a growth mindset helped you embrace change in your
digital habits.
2
How will you continue to adapt, be motivated, and stay resilient in your journey towards digital mindfulness?
3
How do you feel now that you’ve taken a big step towards digital mindfulness by taking this
course? What is the biggest takeaway from the entire experience for you?
©Sean Oulashin LLC
P | 92
Antidote
Builder
©Sean Oulashin LLC
93
Antidote Builder
My Preferred Methods And Times For:
🧘
🏃
i.e. Walking ( for 10 min, after dinner), Running ( for 30 min, after work), Bodyweight ( for 30 min, before breakfast), Stretching ( for 10 min, after lunch)
My Daily Systems / Goals:
🛠
🏆
My Preferred Environmental / Mental Tactics:
🌲
i.e. Designating a phone station, Creating phone-free zones, removing chargers from bedrooms, making healthy habits obvious
📱
i.e. Disable Touch/face Id, Utilizing Dnd, Deleting Apps, Implementing Screentime Blockers, Setting Password To Long Phrase
🧠
i.e. Mental Contrasting, Social Accountability, Persuasive Design Awareness
Everyone’s Antidote is different. Keep in mind, growth is iterative. Don’t be afraid
s Antidote
different.
Keep
in mind,
t be afraid
to updateEveryoneÕ
and change
your is
Antidote
over
time.
As agrowth
matterisofiterative.
fact, it’sDonÕ
strongly
encouraged!
to update and change your Antidote over time. As a matter of fact, itÕ
s strongly encouraged!
©Sean Oulashin LLC
94